The majority of today’s jobs need you to sit for lengthy periods of time. This issue is even further exacerbated by the pandemic and working from home. Long-term immobility has a negative influence on both general health and foot health. We recommend that you not only learn about the impacts of a sedentary lifestyle on your feet, but also look into strategies to improve this.
Prolonged immobility is a health hazard
Adults aged 18 to 64 should participate in “150 to 300 minutes of weekly moderate-intensity endurance activity; or at least 75 to 150 minutes of sustained-intensity endurance activity,” according to the World Health Organization.
Despite this, according to a 2017 study by the Canadian Health Measures Survey, “fewer than 1 in 5 Canadian adults are meeting Canada’s Physical Activity Guidelines,” which require them to engage in multiple 10-minute increments of activity throughout the day in order to reach the minimum of 150 minutes per week.
Lack of physical exercise is now one of the most important risk factors for:
– cardiovascular disease;
– stroke;
– the development of diabetes and hypertension;
– the development of certain types of cancer.
People who incorporate exercises such as walking, cycling, or a sport of their choosing into their everyday lives, on the other hand, benefit emotionally and physically. Indeed, increasing energy expenditure and using different muscle groups allows you to:
– reduce symptoms of stress and anxiety;
– strengthen your muscles;
– maintain a healthy weight.
The impact of a sedentary lifestyle on the health of one’s feet
As we all know, staying in a static position for long durations and over an extended period of time has as its primary consequence the accumulation of extra weight, which is associated with a variety of health concerns. All of these issues, such as diabetes, high blood pressure, and poor circulation, also have an influence on the health of our feet.
When a person is overweight, the body is forced to deal with an overload, which weakens the joints. Joint discomfort in the back and legs, collapse of the arch of the foot, and inability of the foot to absorb shocks are the most prevalent issues stemming from a sedentary lifestyle.
Diabetes, which can be genetic or directly related to excessive consumption of sugar-rich products, leads to diabetic foot syndrome, a pathology that makes this part of the body more vulnerable to wounds (difficulty healing and tendency to infections) and pain.
Lastly, venous insufficiency is caused by poor blood circulation and can produce heavy legs, swelling, and varicose veins in the feet and ankles, as well as tingling and an insatiable need to move the legs (leg impatience).
Thankfully, being active throughout the day, even for short walks, can help prevent these problems.
Reduce static posture and improve foot health
Because the human body is not built to stay in one position for long periods of time, it is critical to move around as much as possible during the day. Adapting your work equipment to allow you to stand or elevate your feet is a fantastic place to begin.
Movement, on the other hand, should also not be overlooked. Aside from the benefits to your overall health and the health of your feet, the more bouts of movement you implement, the better your blood circulation will be and the less exhausted you will feel.
Remember to avoid sitting for lengthy periods of time. Set an alarm to remind you to get up and walk a few steps every day, even if it’s only to another part of the house.
When possible, walk – for example, to pick up your children from daycare or to check your mail. If you have to pick between taking the stairs or taking the elevator, take the stairs.
Lunchtime is often a wonderful time to go for a stroll. Allow yourself a few minutes to reap the advantages of exercise and fresh air.
Do you need assistance in breaking free from your sedentary lifestyle and caring for your feet?
Podiatric health providers from PiedRéseau can be found all throughout Quebec. It’s not always easy to break free from a sedentary lifestyle, especially if you’re experiencing any of the symptoms that come with it. Please don’t hesitate to contact us and we will be glad to assist you.
